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Mobility Limber 11 Strength/Skill Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4

Mobility Limber 11   Strength/Skill Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 –

Strength/Skill Every 2 minutes, for 20 minutes (10 sets): Power Clean + Split Jerk   Build over the course of the 10 sets to something

Mobility banded mid back activation (seated or standing) 3×10 Metcon Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters/run 800 9

Strength/Skill E2mom x 4 3 hanging power snatches E2mom x 4 3 power snatches good mechanics every time…before the weight increases Metcon “15.3” scaled… Complete

Five sets for max reps of: 60 seconds of Rowing/ bike (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60

Mobility Limber 11   Strength/Skill Hatch or… Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set

Strength/Skill Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps Station 2 – Bottom’s Up

Strength/Skill Every 2 minutes, for 20 minutes (10 sets): 2-Position Snatch (high hang, followed by hang from mid-thigh) *Start your first set at approximately 55%

Strength/Skill Every 90 seconds, for 18 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 – 15 Tempo